Low FODMAP Shrimp and Broccoli with Noodles
Do you love Asian style noodle dishes? I do, so you will always be able to find several recipes (and counting) here at FODMAP Everyday®. This recipe for Low FODMAP Shrimp and Broccoli with Noodles came together as a quick weeknight dinner.
Combining shrimp, red bell peppers, broccoli, broad rice noodles and low FODMAP oyster sauce, you can get dinner on the table in about 20 minutes.
The pretty, textured sesame garnish shown in the images is gomasio.
Do You Know Gomasio?
Gomasio is a classic Japanese condiment that is more than a sum of its parts. And it only has two parts!
Gomasio is a combo of salt and sesame seeds and the result is complex, nutty, salty condiment that you can shake on popcorn, scrambled eggs or use as a garnish for a dish right before serving, such as this Low FODMAP Shrimp and Broccoli with Noodles.
Sesame seeds are low FODMAP in 1 tablespoon (11 g) amounts. Feel free to use a generous amount of Gomasio (salt is low FODMAP, too). Don’t go over 4 tablespoons, but I am sure you won’t as that would be sodium over-load!
If you often wonder what to do if you want to eat a food that has not been lab tested for FODMAPs, please refer to our article, What If A Food Hasn’t Been Lab-Tested For FODMAPs? It will take you through the right approach, step by step.
Noodles, Noodles Everywhere
And about those other Asian-style noodle dishes…try the Asian Tofu Noodle Papaya Salad, Hot & Sour Shrimp Lo Mein and Asian Steak & Noodle Salad.
For more noodle and pasta inspiration, be sure to check out our article: Noodles, Noodles, Noodles: 30 Gut-Friendly Pasta Recipes – Low FODMAP & Gluten Free!
Low FODMAP Shrimp and Broccoli with Noodles
Our Low FODMAP Shrimp and Broccoli with Noodles can be prepared in less than 30 minutes.
Ingredients:
- 8- ounces (225 g) extra-large broad Asian style rice noodles
- 1 1/2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 8- ounces (225 g) large raw shrimp ( 26 to 30 count), tail on
- ½ red bell pepper, cored and cut into strips
- 4- ounces (115 g) medium broccoli florets (about a generous 1 cup)
- 1/3 cup (75 ml) low FODMAP oyster sauce such as Lee Kum Kee
- 2 tablespoons water
- 2 teaspoon toasted sesame oil
- ½ teaspoon sambal oelek or low FODMAP hot sauce; optional
- Gomasio
Preparation:
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Bring a large pot of water to a boil. When the water is vigorously boiling, add the noodles, break them up from their bundle shape, turn off the heat and cover the pot. Let the noodles sit while you prepare the rest of the dish. They will need to sit for about6 minutes or so to be al dente. Do not over “cook”. Drain when done.
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While noodles are soaking, heat a wok or large, heavy skillet over high heat, add oil and heat until shimmering. Add the shrimp, peppers and broccoli and toss around several times until shrimp just begins to turn pink. Add oyster sauce, water, sesame oil and sambal, if using, and toss everything together until the shrimp are about three-quarters of the way cooked through. This will only take a minute or two. Add the drained noodles and toss everything together and stir-fry for about a minute to heat everything through. Taste and adjust seasoning, if needed. Plate up your food and garnish with a sprinkling of gomasio. Serve immediately.
Notes:
Tips
- We have found that Asian style rice noodles can be pricey in conventional supermarkets but very inexpensive in small specialized Asian markets. If you have any near you, definitely check them out.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Can you tell me some low FODMAP hot sauces? I’ve had trouble finding the right things for Asian cooking. Thanks!
Hi Deb, San J has a whole line of Asian sauces that are lab tested and certified low FODMAP by FODMAP Friendly. In terms of spicy, many simple hot sauces, that contain chiles, vinegar and not much else would be considered low FODMAP, BUT many folks with IBS find the heat to be a gut irritant. As always, your individual reaction is what counts.